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**adacas** · 01-23-2004, 08:14 PM

first of all whats your goal? I look at it and wonder where are the weights at. You need a goal like are you trying to get big, get lean or get injured. I dont' know what boot strappers are but I don't see any ab workouts or beside the pull ups a lot of back workouts.

**Spookey** · 01-24-2004, 04:00 AM

Cardio!

Athlete,

When developing a cardio routine determine what you are looking for stamina, endurance...endurance (the lenghth at wich you can last)...stamina (the quantity of strength for a given time)...Say you are a boxer and are training to fight. You need endurance to last X number of rounds, however, you need the stamina to pich up the pace the last three or four rounds. These needs are developed differently!
Running or jumping rope are great builders of both however how you train is different. Increasing from 5 to 7 rounds will build endurance...but incresing the number of rotations per round will build stamina or cardio sprint speed!
Like running...running a greater distance over a greater time builds endurance, but running a greater distance in a set time will increase stamina!
I suggest trying both, set a time (15 min) and run as far as you can. Day 2 run a greater distance in 15 min...week two, divide your distance and average by three (distance per 5 minutes) now run 20 mins. and your goal should be to increase your distance by the distance per 5 mins. added to your final distance at 15 min... progress all around!

**Sanjay** · 01-24-2004, 12:56 PM

my goal is to lose some weight and to incease my strength and endurance. I used to do a lot of weight training but have turned to bodyweight training because I find it's more challenging and more convenient. You can find the description for bootstrappers at scrapper's site: www.trainforstrength.com

Spookey, I ran a lot during the summer, but it's 19 degrees here in New York right now. Is there any way I can apply what you told me to shadowboxing or jumproping?

**adacas** · 01-25-2004, 12:13 AM

I can't seem to figure out how they are even supposed to work. I tried them a hundred different ways but I don't feel a thing. All it does is make my knees pop and the bones grind. I don't know maybe my legs are too strong.

lol Anyways I would add those dive bomber pushups from that site. Those are really good and I do them as well. Through in some ab exercises like sit ups with an incline or knee raises or while your lieing on your back grab onto something above your head and raise your legs up. thats a good ab workout. don't neglect your abs. You got just about everything else covered. Probably the most important thing to do is check your diet. Make sure your eating right or all the exercise will mean squat.

**Sanjay** · 01-25-2004, 12:19 AM

I don't know, Scrapper says ur supposed to feel it in ur quads, but I feel it more in my hams. I like the exercise and it's easy to do. I did start changing my workout and started adding in a lot of ab work. The thing is, I have really strong abs and I don't like doing ab work anyways. I can pretty much see my abs when I flex my stomach a little. I don't know, I'll post my workout in a few weeks after I try it.

**adacas** · 01-25-2004, 02:26 PM

I would dump the strappers then. do this instead. stand up feet just a little bit farther than shoulder width apart and slowly start to squat down until your thighs are parallel to the floor. hold this for 4 seconds and jump straight up as high as you can. those are fun. with time you can add a few more seconds to that if you like.

**Builderofmuscle** · 01-25-2004, 03:52 PM

nice workout

**Sanjay** · 01-25-2004, 03:55 PM

why drop th strappers? What should i dor for my hams?

**adacas** · 01-27-2004, 01:21 AM

well if you read the page with the bootstrapper exercise it says if you feel it in your hams then you are suffering from poor flexibility so I assume its not for your hams.

**Sanjay** · 01-27-2004, 10:03 AM

Oh, I thought I had really good flexibility. I don't stretch, but I have a gymnastics background. I stretch during class. During class my stretching is really good.

**adacas** · 01-29-2004, 01:17 AM

I wish I did gymnastics.

**Steel** · 02-01-2004, 10:28 PM

Hello Sanjay,

You still in Florida, or did you go back to Europe?

All The Best
Steel Talon

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